The Best Milk Is…

Not all milks are created equal. Here’s how to find the one that’s right for you.

Almond, soy, hemp, goat, sunflower… With grocery stores bursting with different types of milk, how do you know what’s right for you? Every option has its perks—and its pitfalls. Some are low-cal but lack protein, while others are good sources of protein, but are higher in saturated fat.

So which one is best? To cut through the confusion, we took a close look at the nutrition of eight popular dairy and non-dairy milks. Here’s what you need to know.

Cow’s Milk

Drink it if: You want a source of protein and bone-building calcium and vitamin D in your diet, and you drink less than two servings a day, advises Chicago-area registered dietitian Renee Clerkin, RD. If you choose organic or grass-fed milk, you’ll benefit from a healthier fatty acid profile (more anti-inflammatory omega-3s), which can promote heart health, according to a recent study in PLOS ONE. One caveat: cow's milk could contain added hormones, which may disrupt your own hormonal balance and affect weight and acne, notes Clerkin. Avoid hormones by opting for milk labeled organic or rBGH-free.

Skip it if: You're lactose intolerant, which means your body is missing lactase, a digestive enzyme needed to break down the lactose in milk. Not sure if you're intolerant? You may feel bloated, gassy, or have other digestive issues after drinking milk.

Drink it if: You like the taste, which many people says is better than conventional milk, Clerkin says. Proponents argue that because raw milk is not pasteurized, it retains more nutrients and beneficial bacteria, though Clerkin points out that there are few controlled studies that show this, and the differences may be very small.

Skip it if: You’re pregnant or your children will be drinking the milk; a new statement in the journal Pediatrics recommends that these groups avoid raw milk. Since raw milk isn’t pasteurized, it doesn’t go through the process that kills bacteria like Listeria and E. coli that can make you sick. Though anyone can become ill, it’s more of a risk if you’re pregnant because illnesses from these microorganisms can cause a miscarriage.

Almond Milk

Drink it if: You’re looking for a non-dairy milk, or if you’re watching your calories. The appealing mild and nutty taste, as well as its creamier consistency, makes this milk an easy transition away from dairy milk, says Megan Roosevelt, RD, LD, founder of Healthy Grocery Girl. Almond milk is low in calories (some have as few as 30 calories per cup) and low in fat (2.5 grams per cup). Fortified brands contain just as much bone-building vitamin D (25% of your daily value) and often 50% more calcium compared to skim milk.

Skip it if: You rely on milk to get protein in your diet. Per cup, it packs a measly 1 gram. However, many brands now add pea protein to the mix for a protein boost. If you want a protein-fortified almond milk, look for the label to say something like “plus protein.”

Drink it if: You want a bit more fill-you-up protein for staying power. Nutty, earthy-tasting hemp milk contains 2 or 3 grams per cup, making it one of the top protein sources for non-dairy milks. Hemp milk is also packed with omega-3 fatty acids, particularly heart-healthy alpha-linolenic acid.

Skip it if: You prefer sweetened or flavored hemp milk. There is a huge difference in calories between the flavored and unflavored varieties. For example, the chocolate flavor of one brand contains 170 calories per cup, plus 22 grams of sugar (nearly 6 teaspoons). Compare that to unsweetened hemp milk with 70 calories and 0 grams of sugar.

Goat's Milk

Drink it if: You want a milk with similar nutrients as regular cow’s milk (both offer 8 to 9 grams of protein per cup, 30% of your calcium needs, and are good sources of vitamin A), but have trouble digesting the lactose in cow dairy. Goat’s milk is slightly lower in lactose than cow’s milk, so it’s easier to digest for many people, says Clerkin.

Skip it if: You’re cutting back on calories. Regular goat's milk contains nearly 170 calories and 10 grams of fat per cup, which can add up fast.

Coconut Milk

Drink it if: You want a non-dairy “creamer” that adds a natural sweetness to cereal, coffee, tea, soups, or oatmeal. With 45 calories per cup (for unsweetened), it’s a great way to add flavor for relatively few calories.

Skip it if: There are other sources of saturated fat in your diet. Most of coconut milk’s fat is saturated, and there are 4 grams per cup, which is about 20% of your daily limit. One plus: Most of the saturated fat in coconut milk is made up of medium-chain fatty acids, which don’t have as much of a negative effect on the heart, says Roosevelt.

Drink it if: You have dietary allergies. “You may find comfort in knowing that it's very rare for someone to have an adverse reaction or allergen to rice, making it a great option if you are sensitive to digestive or food intolerances,” says Roosevelt.

Skip it if: You’re looking for a lower-cal and lower-carb milk. One cup of rice milk has about the same amount of calories (90) as skim milk. Not bad—but not as good as other options, like almond milk. Plus, because it’s made from rice, it’s naturally higher in carbohydrates and contains less than 1 gram of protein per serving.

Soy Milk

Drink it if: You’re looking for a non-dairy substitute for cow’s milk. Soy milk contains 7 grams of muscle-building protein (compared to eight in cow’s) for 80 calories, 4 grams of fat, and virtually no saturated fat. Soy milk also contains 2 grams of dietary fiber, a hard find in milk. Because soy is rich in compounds called isoflavones, soy has also been linked to a lower incidence of some cancers.

Skip it if: Though some people are wary about soy’s isoflavones (which act like estrogen in the body) being linked to breast cancer, the Academy of Nutrition and Dietetics says that breast cancer survivors can safely eat soy. Likewise, men can also safely consume soy. Bottom line: Stick with three servings a day of whole soy foods, including soy milk.

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